Hurrah! Tis the season for
Marisa Moore, MBA, RDN, LD
It’s officially California avocado season. If you haven’t joined in on the smashing, scooping, slicing and avocado rose-making yet, now is a good time to jump in.
Avocados are not Instagram-famous for nothing. This bumpy on the outside, creamy on the inside fruit is chock full of good-for-you nutrients.
Avocados provide 11% of the daily value for fiber and boast almost 20 vitamins and minerals including potassium and folate.
TIS THE SEASON FOR AVOCADO.
We know this popular fruit is good for us, but a new review of the scientific literature suggests that eating avocado's on a regular basis may help prevent metabolic syndrome. According to the American Heart Association, as much as 34% of American adults may have metabolic syndrome. This is the name given to a group of factors that increases your risk for heart disease,
Packed with health-promoting nutrients and phytochemicals, avocados have been shown to lower many of these risk factors, giving them some serious food fighting powers. This review highlights some of the strongest research. A diet high in avocado and its monounsaturated fat seems to lower total blood cholesterol, LDL (bad) cholesterol and may also increase HDL (good) cholesterol. That’s a double win. And as if we needed more reasons to scoop, there’s emerging research exploring a potential benefit between the avocado and the skin, eyes and joint health.
Tis The Season For Avocado
Being an avocado lover obviously has its perks. Data suggests people who eat half an avocado a day, on average, have a better overall diet quality and health status.
A recent study shows that those who eat avocado's on a regular basis have higher intakes of fiber, heart-healthy fats, vitamins E and C and several minerals. At the same time, they tend to eat less total sugar and sodium. It could very well be that people who regularly eat avocados generally follow a healthier diet.
And those healthier eating patterns also show on the outside. Those who eat avocados daily tend to weigh about 7 1/2 pounds less. In addition, they experience lower insulin levels and are 32% less likely to have metabolic syndrome.
Now that you have plenty of ways to justify your avocado addiction, you might be wondering how much to eat. Though it’s common for people to eat half an avocado at once, one serving is actually a third of an average sized avocado.
THE VERSATILE FRUIT
There is no shortage of ways to incorporate the avocado into your day. Try avocado smashed on toast, or whirled into smoothies for creaminess. You may also enjoy a dollop on top of your burger or fish.
The Avocado can be mixed into salsa as a substitute for butter, or for oil in baking. You may even just enjoy it simply scooped right from the skin shell. If you need more ideas or want someone else to prepare an avocado for you, pop into the world's first avocado bar, recently opened in Brooklyn, N.Y.
Chief Content Officer, based in South Florida
Tis the season for Avocado! Alas I have to wait a little longer before I am able to walk into my backyard to pick one off the tree. But I will happily indulge when I go to my local market. Being one of my favorite fruits I am always happy to learn more about them and am willing to try yet another new way to use this versatile fruit. These delicious, nutrient dense, disease-fighting fruits are packed with antioxidants. I hope you enjoy finding new ways to add this super food to your diet if you haven't done so already.